brute, you have to try it. =:) The place I go is at Southglen.
Military day
Main lift MPress
1x3 at 45, 47.5, 50 1x1 at 52.5, 55, 57.5 60, 62.5, 65 67.5 and one at 72.5. This was very very hard and may be equal to my 1 RM. I may have strained a lower back muscle doing it which probably means I’m leaning back too far. Whatever.
Accessories
Cable curls 3x8 at 20
Triceps (cable) press down 1x8 at 60
BB Skull crushers 2x5 at 47.5
DB mpress 2x8 with 20s
Light BB bench 1x10 45
Done. Have a fantastic day and lift more than you thought possible.
Alcohol is a depressant - I guess that’s why I’m not too fond of it. I’ve had my run-ins with depression in the past and I generally avoid doing/watching/listening to anything that will get me down.
Good work on the Millies! And yeah, I often feel my lower back after. I generally try not to schedule MPs the day after deadlifts for that reason.
Also, +1 on Kimba’s idea of training for a race (if you are able to run). Motivation is a good thing.
Thanks Cal and Kimba, I did do two 5K’s this year and I enjoyed them. My lifting buddy is asking me to do a sprint distance triathlon this year, and I think I will. I did the Danskin quite a few years ago and I found it transformative.
Sounds good. If I could ride a bike I’d do one myself (although actually, open water swimming isn’t something that appeals to me either. I hate the cold and I’m a crap swimmer!) I think you’d enjoy a Mudrunner or something similar as well.
Woah, check out what I read in Scientific American today:
“Carla A. Green of the Kaiser Permanente Northwest Center for Health Research says the serotonin results were “consistent with findings of more severe physical consequences of alcohol consumption among women compared to men.” Green, who is also associate professor of public health and prevention medicine and of psychiatry at Oregon Health & Science University, points out that women with addictions are more likely to suffer from associated mental health conditions. “Given the link between serotonin and depression, and the links between alcohol dependence and depression, this finding suggests one pathway in which alcohol dependence may lead to depression, and do so more quickly among women,” she says.”
The bike story. Well as a kid I was dyspraxic (I still am somewhat but my coordination is much better as an adult - enough not to make an arse of myself while teaching PE, anyway). Living in a city, my parents didn’t want me wobbling in and out of traffic so I was never given a bike or taught to ride one. However, my friend had a big garden with a mound at one end and showed me how to freewheel down the mound (no pedals!). Which was great fun until I cartwheeled into a rose bush and got cut to buggery. That was the end of my brief flirtation with bicycles.
Cal, I had to look up dyspraxia, but I understand. If you ever decide to flirt with bikes again you should avoid areas with thorny shrubs, broken glass, etc < rule 1! I think this whole concept would make a great web comic: “Cal rides a bike”
Yesterday Deadlifting
BB deadlift (conventional) 1x3 at 45, 65, 95, 115, 125 singles at 135, 145, 155, 165, 175, and two singles at 185. The first one was hideous as I rolled my back up like a caterpiller but the second one was pretty solid. Today, as is usual with conventionals, I can feel it in my lower back muscles.
Accessories
Pull thrus (cable) 3x8 at 130
Overhead squat 1x10 steel bar
One legged BB deadlifts 2x5 at 55
HLR (oblique, knees) 1x10
My mood is slipping as I had to skip the obligatorycardio yesterday and I have had alcohol twice this week because of eating out. We went to an awesome french restaurant last night and I introduced my son to mussels and the snow was falling in huge flakes. But this morning I had a brief flash that life is empty and meaningless.
I’ll try hitting the treadmill with 20 minutes this morning and see if I can build up some more of the correct chemicals to feed my head. I probably shouldn’t bench today but I probably will.
Every single one of you is a goddess incarnate and ordinary people step aside!
Lots of awesome in here, Arachne! And your PW sign offs make me feel all gooshy inside! So, FYI, any sentimentality on my part in your log is your fault. Yeah, that’s right - I said it
Anyways, nice Millies and DLs. And i like your accessories. Your training is very well though out. Straight forward.
Interesting bit on the alcohol and depression. I didn’t know that! I should find that article and show it to my girlfriend - she’s been in a blue mood herself since June and she does have a few glasses of wine or scotch a night. Which actually makes me wonder if she feels bad because she drinks, or if she drinks because she feels bad…hm…
Also that vietnamese coffee looks incredible!! OMG! I am a coffee fiend. That would be the perfect mid day coffee for me. As a person who fasts during the day, that bit of condensed milk could give a few calories/fat for some extra pep. Nice!
Hope you can squeeze your cardioz in!
ps. Totally kooky, but maybe you were a hunter in your past life. Lol! That’s why you feel the need to take to your feet everyday to feel good
Oh! Oh! or you were the runner who delivered messages between tribes!!
Maschy, you %^$ cutie! Apparently it is quite common for people who drink to find out they have been doing so because of some underlying blues. Hence my observation that quitting did not magically make my life all unicorns and bunnies. And how funny you would say a hunter because my irl name is Diana. As you know she was the goddess of hunting, among other things.
Cardio
If I ever needed more data on my need to move, today provided it. I set the treadmill for 17 minutes rather than the minimum 15 and got going at 5.0 mph. The treadmill decided this means I need 5 minutes of cool down instead of 3 so total 22 minutes and 1.7 miles. I warmed up by 7 minutes, sweat dripping from my elbows at 10, and my face started to look cute and my neck looked firmer to me by 12 minutes. Again, brutal candor here. I expect all 1000 of you who have read this log to keep this a complete secret, mkay?
Main lift
BB bench press 1x5 at 45, 50, 55, 60, 65 1x3 at 75, 1x1 at 85, 3x1 at 95 with full pauses at the bottom, and no bullshit uneven ratcheting, and with plenty of leg drive.
Accessories
Bench lockouts 3x1 at 115
Lat pulldown (cable) 1x8 at 140
BB row 2x5 at 60
Incline db press 3x8 with 25s
Incline crunches 4x10
Today is just ‘meh’ but I’m encouraged both by some solid lifting and by the fact that I experienced some joy this week. Also, well… there’s no delicate way to put this… so I’ll just spit it out… my ass is looking fantastic. So there!
Completed my cardio yesterday with 1.39 miles on the treadmill for 15 minutes at 4.8 mph + a 3 minute cool down. This is the second week of consistent cardio every day, and the 12th week of not drinking daily. This morning when I woke up the sheets felt wonderful on my body and I sang to myself walking into work. Note to researchers: rats may begin swimming again after three months.
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Oooooooh lala! Damn. I’m going to need your consistent cardio inspiration very very soon. I have taken my winter bulk to um, perhaps to extremes. Cardio will be back on the plate shortly I do think I will set my goal at consistency just like you have. I DO tend to get somewhat obsessive/addicted with the cardio too once I get rolling with it. I think three days a week CONSISTENTLY would be a great achievement.
[quote]arachne12 wrote:
Hallowed, I hear you. If you know you are obsessive better to plan accordingly!
You women are all truly beautiful inside and out. I’m not too bad.
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I’ve been just as obsessed with drinking and gambling (I’m serious ladies fawking card room Poker OMG so heinous) As it goes… fitness FTMFW.
Arachne I will accept your “I’m not too bad” only if you mean it in a “Not too Shabby” accompanied by a leer and a wink kind of way.
Hmm Cal. I tried to get some pics of said ass but it’s a difficult angle. I do have several nice nipple pictures for gazing. I’ll see if the mods will allow when I download them tonight.
Hallowed, you look finer than frog’s hair with your winter bulk on, but we all have our preferences. I will be glad to be your coach!
I did not drink last night.
Cardio
Same as yesterday, and felt good. Treadmill 1.7 miles in 17 minutes + 5 minute cool down at 5.0 mph. Warmth and sweating by 10 minutes. I am DYING to squat today but I am going to be smart and recover a day because everything from my inner hips to my pecs are wrecked today. I leave you all with this thought for the day:
“Do not go gentle into that good night,
Old age should burn and rave at close of day;
Rage, rage against the dying of the light…
…
Wild women who caught and sang the sun in flight,
And learn, too late, they grieved it on its way,
Do not go gentle into that good night.”
So where are the butt pictures? Seriously, I often think the very same thing to myself…“well, [insert something that sucks], but at least my ass looks good.”
I’m very impressed with your benching. Tonight is my bench night and I’ll try to be worthy.
No cardio over the weekend, but a 1 mile dog walk.
Yesterday, squat day at the rec center rather than my usual hovel.
Main lift: Squat (with an actual squat rack)
Deep enough 1x3 45, 65, 85, 95, 1x1 105, 115, failed at 135 (misloaded the bar - I meant to do 125.)
Accessories
Full deload squat 1x1 1x3 2x2 at 75 pins set at 5. I redeemed myself from half-assed squatting by working on these in the luxury of a real rack.
Lunges 1x5 at 70 At last! Left glute is forced to work. Yay! Jumped up in weight from 60 to 70 and it was surprisingly hard with the left foot forward. I’ll keep these up and squat again Friday.
Powercleans 3x5 at 45.
Next up: cardio and military. Body composition note: this daily jogging seems to have thinned my thighs and hips without changing my weight. I’m neither happy nor sad about it, I just note it.
Why can’t you ride a bike?
